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Power Row Sled Pull

Power Row Sled Pull is an explosive and challenging exercise that strengthens and tones the upper body, core and legs. This exercise features a weighted sled being pulled by the user while they rotate their arms outward in a rowing motion. This can be done with either bodyweight, bands, kettlebells, or a combination of these resistance tools. It is an effective and efficient form of conditioning that will also help improve power, speed, and endurance.

Transcript

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This is Brent, President of B2C fitness, and in this video we're starting our power
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training. In this particular video we're going to do a power row, or a power
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exercise for our back musculature. Now, if we're talking about power exercises,
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human movement professionals, I'm no longer talking to you about how much
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weight you're lifting. I'm talking about how fast you're lifting. I'm going for a
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totally different set of neuromuscular adaptations, that is rate coding, and to a
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certain point motor unit recruitment. This gets a little complicated but it's
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basically everything with speed. For us to do that, every exercise that we do is
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going to have to have a couple of things. It's going to have to have an
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amortization phase, and all an amortisation phase is, is a very quick turnaround from
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an eccentric load, to a concentric contraction. So, I know all of our
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exercises have an eccentric, isometric, and concentric, this is going to try to
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shorten that isometric down as short as we possibly can. The second thing all
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power exercises have to be is ballistic. If this does not look ballistic, if it's
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not as fast as possible, it's no longer a power exercise, at least as far as we're
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concerned as human movement professionals. All I'm trying to get out
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of you is more speed. So I'm going to have my friend, fellow peer, doctor of
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chiropractics come out and help me demonstrate this exercise. I've been
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beating on him all day with these power exercises, and we're going to do this
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power row. Now, Dave, I'm going to have you come over here and stand, grab this just
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like you do any other standing row. So, first things first, kinetic chain
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checkpoints don't change for power exercise. I still wants you to keep
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very close check on somebody's posture. So, notice his feet are parallel to each
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other underneath his hips, his posture looks good, he's standing up nice and
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tall. Alright, so to get this eccentric load on this exercise, what I'm going to
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ask Dave to do is he's going to actually put about 30 degrees, he's going to flex
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about 30 degrees at his elbows, and that's going to give him a little
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slack in his kinetic chain. He's then going to go ahead and
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fall back, he's going to let that fall back, eccentrically load those muscles of
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his back, as soon as he feels the end of that load I want you to pull, not as hard
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as he possibly can, but as fast as he possibly can. I want to see this sled
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actually slide across this mat that we know is not going to let it slide very
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far. Alright, so here we go, 30 degrees in the elbow, draw-in for me, bend your
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knees just a little bit, fall back, let it jerk you, and pull as hard as
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you can. Nice! And notice also, he was nice and stable at the end. So the
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same things we look at for form in any other exercise, his form was good, he kept
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his shoulders out of his ears, that looked like a straight row, and notice he
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can stabilize and control after. He wasn't falling all over the place.
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Let's go ahead and have you take a step back and start over.
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Good, about 30 degrees here, draw in for me, bend your knees, ready, nice.
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Now, I would have Dave keep doing this for probably 6 to 10 reps, or until he
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started to slow down. Any hint at slowing down is the end of your set, it's
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not how many times you could possibly pull this. We want a maximal amount of
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power produced, we want to practice how much power we can produce. As soon as you
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slow down you're actually practicing to be slower. We're going to pull the sled
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back to where we started.
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We're going to progress this exercise just a little bit, so I'm going to have
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you fold these handles in
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so we only have one handle. Just like we have stability
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progressions inside of our strength training, we can do the same thing with
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power. I'm going to have you go ahead and stand back, the form doesn't change any.
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I'm going to have you put your hand on this hip, draw-in, bend your knees just a
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little bit, good. Up nice and tall. Alright, 30 degrees here, get you a little slack,
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ready, fall back and pull. I'm glad
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this happened on this video, notice there was no power there. It almost
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turned into a max strength exercise. He couldn't actually create any velocity in his
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movement pattern. So despite the fact that he can pull the sled, I probably
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could have him put three or four of these plates on there he can still pull
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it, I want power. This isn't max strength training.
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I want you to get this sliding towards you, so as fast as you
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can, don't think as hard as you can. A slight bend in your knees, let's get a
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little bit of slack here, good. Are you ready? Fall back, jerk, and pull. There we go! You
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can see some velocity was created. Now, obviously Dave is very ready for
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this progression, it looks good, I would have him do 6 to 10 repetitions on
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each side, or until I just started to see him slow down. We'll talk about further